Programming w/c 13 February 2017

12 Feb

CrossFit (Level 2)

Monday
Front squat strength followed by Open WOD 13.4 with clean & jerk coupled with toes-to-bar (strength/conditioning focus).

Tuesday
Power snatch up first, then five rounds of max effort push and pull combination (weightlifting/conditioning focus).

Wednesday
Snatch push press + snatch balance + overhead squat complex followed by double-unders, kettlebell swing and pistols (weightlifting/conditioning focus).

Thursday
Jerk to kick things off, then dumbbell burpee and step up partner workout (weightlifting/conditioning focus).

Friday
Longer workout for the week with ‘girl’ Barbara. Push ups, pull ups, air squats and sit ups (conditioning focus).

Saturday
Clean weightlifting to start things off. Then shoulder to overhead and deadlifts (weightlifting/conditioning focus).

Sunday
Back squats then a triplet of dumbbell overhead lunges, dumbell snatches and muscle ups (strength/conditioning).

CrossFit Gymnastics

Monday (strength)
Strict toes-to-bar
L-sit and flexed hang conditioning
Handstand push ups

Wednesday (strength)
Weighted pull up
Support/hang strength
Bridge holds

Saturday (skills)
Kipping mechanics
Rope climbs
Handstands/handstand walk

Powerlifting Club

Tuesday
Bench press

Thursday
Back squat

Saturday
Deadlift

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Clean & Jerk

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